Saladi nthawi zambiri imatumizidwa kumayambiriro kwa chakudya, koma saladi ikhoza kukhala chakudya ngati mupanga mokwanira. Kudya saladi yathanzi ingakhalenso njira yabwino kwambiri yopezera zipatso zambiri ndi mavitamini omwe ali ndi mavitamini, minerals, ndi fiber.
Gawo labwino pa kupanga saladi lalikulu ndilosavuta. Ingotenga zokonda zanu zatsopano, kuziyika pamtengo, pamwamba ndi kuvala kokometsetsa ndipo zakonzeka.
Mmene Mungamangire Saladi Yanu
Ndiloleni ndikulepheretseni. Pano pali momwe mungapangire saladi yathanzi komanso malingaliro abwino kwambiri.
Yambani ndi bedi la masamba obiriwira. Iwo ali otsika kwambiri mu calories ndi gwero labwino la fiber. Pali mitundu yosiyana ya letesi, monga madzi oundana, tsamba, sipinachi, escarole, romaine, kapena batala. Mdima wandiweyani amapereka zakudya zambiri kuposa letesi la madzi oundana .
Yikani masamba obiriwira. Zamasamba zobiriwira zili ndi flavonoids, ndipo masamba obiriwira amakhala otsika kwambiri-pafupifupi makilogalamu makumi asanu ndi awiri pa theka la chikho. Nyemba zatsopano, nyemba zamasamba, kaloti, radishes, broccoli, kolifulawa, zukini, artichokes, avocados, tomato, ndi nkhaka zonse zimakhala zathanzi za saladi zathanzi.
Onjezerani zipatso kapena zipatso. Mabulosi achikasu, nsomba zakuda, mabulosi akuda, makangaza, maapulo, ndi zoumba zingawonjezere mavitamini ndi antioxidants ku saladi yanu. Chikho chimodzi cha magawo a apulo chiri ndi makilogalamu 30, ndipo theka la theka la zipatso liri ndi makilogalamu pafupifupi 40.
Onjezani mapuloteni pang'ono. Dzira losakanizika kapena lopangidwa ndi dzira ndi lopangira mapuloteni abwino kwambiri, mukhoza kuwonjezera nyama yowonda , yophika, nsomba, nkhuku , kapena matope a tchizi. Onetsetsani kukula kwa gawo lanu ndi kupewa nyama yokazinga ngati nkhuku zouma kapena zouma zouma. Chophika chakumapeto kwa nyama ya nkhuku yodulidwa kapena dzira limodzi likhoza kuwonjezera makilogalamu 75.
Theka la tuna akhoza kuwonjezera makilogalamu 80. Maselo awiri a mozzarella kapena a cheddar tchizi amatha kuwonjezera makilogalamu okwana 200.
Sakaniza mtedza wambiri. Walnuts, pecans, amondi, kapena makosa amawonjezera kuphulika kwabwino. Mitedza yochepa chabe idzachita, pafupifupi chikho chimodzi chachisanu ndi chitatu cha mtedza chimawonjezera makilogalamu 90. Walnuts ndi gwero lalikulu la omega-3 fatty acids, ndipo mtedza wonse umaphatikiza mapuloteni komanso ophatikizidwa ndi mafuta a polyunsaturated ndi monounsaturated fatty acids.
Kumaliza ndi kuvala saladi. Supuni imodzi yokhazikika yogulitsa saladi yophika kumawonjezera calories 50 mpaka 80. Mafuta ochepa komanso ochepetsera kalori amapezeka, kapena mukhoza kupatsa saladi yanu ndi mandimu kapena mandimu.
Yesani Saladi Yathanzi
Pano pali saladi yochuluka yomwe imakhala ndi mavitamini ambiri, antioxidants, phytochemicals , ndi fibre, kuphatikizapo mafuta ochepa (pafupifupi 400). Ndipo koposa zonse, ndi zokoma zokoma:
- Makapu awiri a tsamba la masamba obiriwira
- Chikho chimodzi chachinayi nyemba zobiriwira zakuda
- Chigawo chimodzi chachinayi chikho
- Chikho chimodzi chachinayi chikho chodulidwa
- Chikho chimodzi chachinayi chinapukuta kaloti
- Chigawo chimodzi chachinayi cha apulo magawo
- Chikho chimodzi chachinayi chikho cha blueberries
- Chikho chimodzi chachinayi chikho chodulidwa nkhuku
- Dzira limodzi lodulidwa mwamphamvu
- Mmodzi wa tchizi ta mozzarella
- Mmodzi-wachisanu ndi chitatu chikho zidutswa zidutswa
Pamwamba pa saladi ndi madzi opangidwa kuchokera ku mandimu pang'ono kapena laimu wedges.
Kapena, ngati mukufuna, gwiritsani ntchito lite yogulitsa saladi, kapena mafuta pang'ono ndi viniga. Ingokumbukirani, kuvala ndi mafuta kuwonjezera makilogalamu owonjezera.
Gwiritsani ntchito saladi yanu ndi magawo awiri kapena mkate watsopano wa madzi ndi tirigu wamadzi ozimira ndi chidutswa cha mandimu kapena laimu.